Working for long periods of time may cause our necks to become stiff and even cause other neck problems. The muscles of the neck represent a person's external image. Among all neck shapes, the swan neck is the most ideal neck. It can be achieved through exercise. So today we will introduce 3 movements to help you practice swan neck. Let’s go take a look below!
Action 1:
strong>First of all, stretch the upper trapezius muscle. If the upper trapezius muscle becomes stiffer, you can improve it by doing relevant stretching exercises. Use your right hand to tilt the left side of your head to the right. Stretching should be performed on the left and right sides separately, each group for about 15-20 seconds, and a total of 3-4 groups should be done. Adjustments can be made according to the individual's adaptability. What we should also pay attention to when stretching is that if you have a larger upper trapezius muscle on one side, you need to increase the number of stretching groups. Generally speaking, add 3-4 groups, so that the effect will be better.
Action 2:
Back muscle training exercises. If your back muscles are weak, this will also cause your trapezius muscles to become larger, which is also very important for training the rhomboids and middle trapezius muscles. First, lie straight on the ground, support the ground with your toes, straighten your legs, open your arms, tighten your back muscles, stretch backwards hard, pause slowly, and then recover, 15-20 times as a set , just do 4-6 groups. This will train your back muscles well.
Action 3:
Find the muscle connection point on the right side of your collarbone, and place your fingers two centimeters from the bottom of the muscle, like this We can determine the location of the sternocleidomastoid muscle. Then, place your left hand on top of the fingers of your right hand, keeping them in their respective positions. Then we slowly move your head to the back and left until the right side of your neck begins to feel a slight burning or soreness, which means the training is in place.
Finally relax your muscles for 5 to 10 seconds, move your head to the initial position and control it, and then slow down the rhythm of the movement. At this time, you can place one hand on your forehead, head Use force to press the palms tightly, maintain this position for 5 to 10 seconds, and finally relax the muscles for a few seconds.